Author

Dr. Patricia

Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind
Emotional WellnessHerbsJoyful SpiritVibrant Health

Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind

by Dr. Patricia

Spring is certainly in “full bloom” here in Southern California. We had an abundant amount of rain this winter (after many years of very little rain and drought conditions), and there is amazing beauty springing up everywhere. Waterfalls and creeks that had been dry for years are now flowing beautifully. Many people are reporting an extra burst of energy and are really noticing the unique qualities of the season.

According to Traditional Chinese Medicine (TCM), spring is the quintessential time of creating, cleansing, activity and movement, growth, and renewal.

In Traditional Chinese 5-Element Theory (the basis of TCM assessment which encompasses wood, water, metal, earth, and fire) spring is associated with the Wood element.

It’s also an auspicious time to focus on releasing emotions that no longer serve us—specifically those rooted in anger, resentment, frustration, and lethargy.

Just like bare, dormant trees being to grow buds and blossom; we too can harness the power of spring to slough off the old and usher in a fresh, beautiful new experience of health, mental clarity, and emotional well-being.

In today’s article, we’ll look at how to most effectively take advantage of the spring season for renewed health, including:

  • Which organs and meridians are emphasized in springtime
  • How to support your body’s natural detoxification processes
  • The most healing spring foods
  • The best way to maintain immune health and avoid springtime colds
  • Emotional spring cleaning strategies

Spring is All About the Liver and Gall Bladder

The Liver and Gall Bladder are at their peak of activity during the spring, making it a perfect time to focus on supporting their function.

The Liver and Gall Bladder work together to move blood and bile, and play pivotal roles in:

  • Spleen and Lung health—which can affect your immunity and susceptibility to seasonal allergies
  • The tendons—which can impact flexibility and strength
  • And your eye health—clear vision moving forward

While there are many ways to support your Liver and Gall Bladder, my advice is to take your cues from the season and take it slow.

For example, the color green is predominant in spring and the taste of spring is sour—these are perfect places to focus your eating awareness.

Leafy greens like dandelion, watercress, chickweed, baby greens, chard, lettuces, sprouts, and arugula all have powerful Liver/Gall Bladder purifying qualities, and can be easily incorporated into your diet.

Lemon or apple cider vinegar are also beneficial to move bile, especially taken in warm water first thing in the morning.

There are herbs which are known traditionally to offer support to the liver and gallbladder . Your practitioner can recommend the best regime for you, but some common herbs include:

  • For the Liver:
    • Bupleurum
    • Chicory root
    • Dandelion
    • Milk thistle
    • Turmeric
  • For the Gall Bladder:
    • Artichoke
    • Hydrangea
    • Radish

The Most Healing Springtime Foods

In addition to those listed above, the following are springtime foods for detoxification, balancing Liver/Gall Bladder Qi, and supporting emotional healing:

  • Arugula
  • Basil
  • Bay leaves
  • Beet
  • Black sesame seeds
  • Broccoli
  • Broccoli Rabe
  • Cardamom
  • Carrots
  • Celery
  • Chives
  • Coconut milk
  • Complex carbohydrates (brown rice, millet, potatoes, amaranth, etc.)
  • Cucumber
  • Daikon
  • Dill
  • Grapefruit
  • Green Tea
  • Legumes
  • Lemon
  • Lettuce
  • Mint teas
  • Oranges
  • Radishes
  • Sea vegetables
  • Seeds
  • Spring Onions
  • Watercress

The Secret to Maintaining Springtime Immune Health (Keep One Foot in Winter and One Foot in Summer)

At the first sign of spring, it is so tempting to clean out our closets and pack up our winter clothes.

However, like fall, spring typically hosts high winds; which means we need to layer up if we want to protect ourselves from spring colds, allergies, and other immune-related challenges.

This doesn’t mean you have to wear a down coat if it’s 70 degrees out, of course. But a light scarf and windbreaker can go a long way in protecting your lungs from the effects of excessive wind.

It’s also advisable to continue consuming warm, cooked foods and liquids, in addition to the more cooling foods mentioned above (salads, etc.).

It can help to think of spring as a transitional season, where we keep one foot in winter and one food in summer for optimal health.

The Emotional Side of Spring Cleansing and the Liver/Gall Bladder

Spring is one of the best times of year to make some intentional personal and emotional development progress.

Why? Because the Liver, as the Yin organ, is responsible for the smooth flow of blood and emotions throughout the body.

It is also the organ most affected by stagnant emotions and stress.

Therefore, Liver stagnation or an overactive Liver can cause some significant emotional build up.

The Gall Bladder, as the Yang organ partner to the Liver, is responsible for storing and excreting bile and governs decision making, planning, dreaming, inspiration, and assertiveness.

If you’ve been waiting for the right time and the right back-pressure to inspire an emotional or spiritual breakthrough, take advantage of the spring season.

While bolstering Liver/Gall Bladder health can help move nearly all emotions and stressors, the following emotional discords are directly related to these organs according to Chinese Medicine wisdom:

  • Anger
  • Depression
  • Frustration
  • Inability to forgive
  • Indecisiveness
  • Irritability
  • Lack of assertion
  • Lethargy
  • Letting go of old habits or pain
  • Procrastination
  • Rage
  • Resentment
  • Unfulfilled desires

In contrast (and more importantly), the emotional signs of healthy Liver/Gall Bladder Qi flow include:

  • A forgiving spirit
  • Assertiveness
  • Decisive
  • Even-temper/go with the flow
  • Fulfilled
  • Happiness
  • Inspired
  • Joy
  • Passionate
  • Willingness to let go

Best Spring Stress Busters and Emotional Healers

When it comes to emotional balancing, de-stressing, and nourishing your spirit take your cues from the season.

For example:

  • Take advantage of the warmer weather to get outdoors as much as possible (exercise and meditating outdoors is a great way to do this)
  • Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, rebounding, swimming, etc.
  • Get your hands dirty and start an herb or vegetable garden
  • Walk through nature and listen to the birds sing
  • Call up an old friend you haven’t spoken to in a while and have a good chat
  • Laugh
  • Spring clean your home
  • Try something new
  • Find ways to expand your social circle like volunteering, hosting an event, starting a Meetup or joining a local club
  • Forgive as much and as often as you can
  • Do something spontaneous to rev up that sense of adventure
  • Check things off your to-do list
  • Enjoy a sauna, steam, or soak to help with detoxification
  • Get a facial and/or body treatment to slough off that dull, winter skin
  • Walk barefoot to get grounded and reconnect with the season

To recap:

  • Focus your attention on your Liver/Gall Bladder channel with respect to diet, stress, and lifestyle
  • Keep warm and protect yourself from the wind. A light coat and scarf will do the trick in most climates
  • Focus on of green, sour, and seasonal foods to help support Liver/Gall Bladder health
  • Allow your awareness to be on being emotionally flexible
  • Schedule an appointment with your local acupuncturist for a seasonal support session

Spring cleaning really does start from within.

Wishing you a joyful spring season of renewal and possibilities,

-Dr. Patricia

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Boost Energy, Focus, and Creativity with this Powerful QiGong Pose
Peaceful MindQigongVibrant Health

Boost Energy, Focus, and Creativity with this Powerful QiGong Pose

by Dr. Patricia

Many patients seek out acupuncture and herbs as a way to overcome specific health challenges such as chronic pain, hormonal issues, digestive complaints, anxiety, and sleep issues. In the West, acupuncture and herbs are two of the most well know aspects of Traditional Chinese Medicine.

One of the most powerful aspects (yet not as well known to Westerners) of Traditional Chinese Medicine is the practice of qigong—a form of ancient, gentle exercise which aligns the skeleton, strengthens the muscles, enhances focus, calms the mind, and nourishes the spirit.

Qigong is revered as such a critical part of the healing process, that many  Traditional Chinese Medicine doctors will not recommend a treatment plan without it.

In fact, there have been entire medicine-less hospitals created in China which rely solely on Qigong for healing a variety of conditions, and they report very high success rates.

Yet despite its incredible health benefits, qigong has not experienced the same popularity as other ancient movement/exercise practices such as yoga (from Ayurvedic medicine) or tai chi (another ancient Chinese practice).

Until now…

Qigong is finally catching on in the West (and no, it’s not just for martial arts enthusiasts)

As a qigong instructor myself, I have noticed a surge of interest in my classes in recent years.

I’ve also observed how the healing processes seems to accelerate when patients incorporate qigong into their routines.

The tricky thing for many people is how to get started.

Unlike more popularized practices like yoga and tai chi, there just aren’t a lot of online qigong resources translated into English for the beginner. I envision the day where there qigong classes are available in every neighborhood!

However, throughout years of practice I’ve learned qigong need not be inaccessible to us modern-Westerners. In fact, even just brief sessions (one pose for a few minutes a day) can offer profound healing results…which is what inspired me to write this post.

Qigong can be practiced as a martial art, however it also encompasses two other realms of healing/being:

  • Health (energy or “qi” cultivation)
  • Spiritual development (the meditative aspect of qigong)

As a Traditional Chinese Medicine practitioner, I recommend qigong to my patients as a health or spiritual practice—to help re-balance the qi and to assist in the cultivation of inner peace and resilience, which thus enhances the effects of their acupuncture treatments significantly.

So, how does one get started solo?

There is one simple qigong pose almost everyone can do which will give you a profound boost in energy, brain power, and productivity, while greatly reducing stress, anxiety, and sleeplessness (and anyone who can stand upright can do it).

Standing Like a Tree Pose (Zhan Zhuang): your ultimate qigong starting point

Standing Tree Pose, traditionally known as: “Zhan Zhuang”, is (arguably) the most foundational pose in qigong..

…and it’s as simple as hugging a tree!

Well, it may be a tad more involved, but that’s the basic pose: to stand firmly on the ground and hold out your arms like you’re embracing a tree.

I’ll get into the how-tos on this in just a moment, but the main goal of this standing pose is to get yourself rooted and grounded in the earth while you relieve all tension throughout your body.

It’s an especially helpful pose for those who:

  • Sit at a desk all day
  • Have to focus for long periods of time
  • Have chronic pain issues in their necks, shoulders, and backs
  • Suffer from “busy brain”
  • Don’t have enough energy
  • Have demanding jobs and work schedules
  • Are dealing with kidney, joint, or bone health issues
  • Have physically demanding jobs (this includes new parents, anyone who stands a lot at work, etc.)
  • Suffer from sleep issues

How Zhan Zhuang (Standing Like a Tree Pose) Helps Boost Brain Power, Energy, and Focus

One of the benefits of qigong, and specifically Zhan Zhuang,  is that it helps to align your posture.

You see, when our posture is misaligned it puts a burden on our entire body and blocks our qi, which zaps energy from all our organs and system.

By using standing poses, like Zhan Zhuang, you will free up any stagnant qi (energy), while taking pressure off your organs and allowing for the free flow of nourishing blood.

At its core, Zhan Zhuang is a form of standing meditation and offers many of the mental benefits of mindfulness training.

Ken Cohen, a qigong master of whom I have had the honor of studying with, writes about Zhan Zhuang extensively in The Way of QiGong, “Standing meditation is the single most important and widely practiced form of qigong, integrating all elements of posture, relaxation, and breathing…”

The surge of energy one experiences from the pose comes from that freeing of the qi and blood, which in turn, helps boost your brain power and focus.

Further, as you practice this seemingly simple pose, you are forced into a single-minded, meditative state, which helps empty the brain of racing thoughts, leaving your mind refreshed, re-charged, and ready to function optimally.

Additional health benefits of standing like a tree pose (Zhan Zhuang) include:

  • Increased oxygen in the body
  • Reduction in back, neck, and shoulder pain
  • Greater joint fluidity
  • Higher quality cerebral cortex excitation
  • Better sleep
  • Healthier kidneys, marrow, and bones
  • Reduced anxiety
  • Improved mental and physical performance

How To Stand Like a Tree

Like I said, the pose looks just like you’re standing strong while hugging an invisible tree—but, you are doing so much more, and the first step is to set yourself up in proper alignment.

  1. First off, imagine your body akin to a tree with your your legs and torso as the trunk, your limbs and head as the branches, and your feet as the beginning of a root system which goes deep into the ground.
  2. Next, stand with your feet shoulder-width and press your big toes into the ground.
  3. Put a gentle bend in the knees—not so far that your knees go over your toes, but never with the knees locked.
  4. Tilt your pubic bone slightly forward, like you’re sitting on a tall bar stool.
  5. Raise your arms up like you’re hugging a tree (or large ball) —wrists shoulder-height, shoulders relaxed.
  6. Tuck your chin slightly.
  7. Place your tongue on the roof of your mouth and relax your lips.
  8. Keep your eyes relaxed and open with a nice, soft gaze forward.
  9. Allow for gentle, relaxed diagphragmatic (belly) breathing.

It’s a lot to think about, right? But, the point is not to overthink it (-:.

In other words: do not to aim for perfection at the beginning, just create your best tree-hugging pose and relax. The nuances will fall into place the more your practice.

Now, hold that pose and breathe deeply. Focusing on maintaining that proper alignment as best you can.

You can start with holding the pose for three minutes, working up to five minutes a day. If you have any discomfort, place your attention on the your breath and make sure you are relaxing into the pose, not efforting. Often the discomfort passes. Do not continue if you have pain. If you have a medical condition, please check with your health care practitioner regarding proceeding with this as well as any exercise.

The Paradox of this Simple Pose

I first learned this pose in 1989 from Dr. Roger Hirsch, an amazing qigong master and my professor at Emperor’s College of Traditional Chinese Medicine, where I was a student at the time. Truth be told, I did not like this pose at all! I didn’t see the point of standing still. I wasn’t able to appreciate the profundity in its simplicity.  In spite of my dislike, I remember that something inside me knew there was something to this. Over the years, as I have regularly revisited this pose and all of its possibilities, I have come to have a deep appreciation and respect for it. I also benefit tremendously from the practice of it. I notice increased focus, I feel more centered and grounded in my day-to-day life, and I experience better energy, as if my batteries are recharged. As the world “out there” seems to get busier and overstimulating, I notice I appreciate the simple and profound aspects of simply being more and more. I cherish practices such as qigong, meditation, being in nature, and, of course, heartfelt encounters with the wonderful people and animals I get to share time with on this fascinating adventure called Life.

 

 

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How Gratitude Rewires Your Brain and Creates Better Health
Brain WellnessEmotional WellnessJoyful Spirit

How Gratitude Rewires Your Brain and Creates Better Health

by Dr. Patricia

Adopting an attitude of gratitude has become a healthy trend of late.

Part of this is due to emerging science validating the health benefits of practicing gratitude, including:

  • A more optimistic state of mind
  • Less anxiety
  • Better sleep
  • Improved immunity
  • Healthier levels of stress
  • Higher performance
  • And better cognitive function, to name but a few

But, have you ever wondered how the simple act of being grateful works to accomplish all this?

As a curious person and healthcare practitioner, I’ve spent years observing how our thoughts and attitudes affect our health.

For example, I’ve noticed it’s often much more challenging for pessimistic people to heal, even if they do “all the right things” with their diet, exercise, etc.

Conversely, I’ve been fascinated by some optimistic patients who do many of the “wrong things” (eat sugar, work out sporadically, forget to take their herbs, etc.), yet still manage to maintain a fairly robust level of health.

There are exceptions of course, but after years of practice it’s difficult to deny the connection between the overall health of the gratitude seekers vs. the pessimists.

But, most would view my observations as anecdotal evidence…and fair enough.

So I began digging deeper, and discovered new research which explains how gratitude rewires our brains for better health and happiness.

In the interest of simplicity, I’ve taken that research and distilled it down to the following:

3 Ways Practicing Gratitude Changes Your Brain

#1: It activates your hypothalamus

Your hypothalamus is located at the center of your brain and influences a wide range of biochemical functions, including hormonal balance, body temperature, thirst, weight, sleep, libido, blood pressure, digestion, and balancing bodily fluids.

Researchers have found that when experience feelings of gratitude, we increase blood flow to specific parts of the brain, including the hypothalamus, which results in higher levels of activity 1.

This explains why writing in a gratitude journal, for example, has shown so effective in improving many areas of health, including better exercise habit, improved sleep and healthier metabolism…

…they’re all influenced by your hypothalamus.

#2: Regular gratitude practice creates new neural pathways in your brain

We discussed how this works in a previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”.

To recap: when we allow an absence of gratitude to rule our thoughts, our brain gets comfortable with this type of mindset.

An absence of gratitude can manifest in many sneaky or subtle ways such as:

  • Chronic complaining
  • Self-pity
  • An unhealthy level of skepticism
  • A victim mentality
  • An attitude of constant criticism (self or otherwise)
  • Dishonesty
  • Or by identifying as a “pessimist” or “negative person”

Each time we “indulge” in a lack of gratitude, it reinforces that specific pathway in the brain while giving us a little hit of stress-related hormones, like cortisol .

This is the exact same biochemical process that happens when we reinforce any bad habit—such as gossiping, binging on desserts, or smoking a cigarette—it triggers our brain’s pleasure center to keep us coming back for more.

Thus, the only way to break free from this negative downward spiral is to create new neural pathways. And practicing gratitude is an effective way to accomplish this.

You see, science has shown that every time you express gratitude or self-compassion through journaling, verbal appreciation, or giving you’re creating a new neural pathway which will lead to greater happiness, compassion, and appreciation2, 3.

#3: Gratitude facilitates the release of feel good neurotransmitters and hormones

While the absence of gratitude causes the release of potentially damaging stress hormones, an attitude of gratitude releases a symphony of beneficial brain chemicals.

Three of these include:

  • Dopamine—the neurotransmitter associated with a sense of reward, satisfaction, and pleasure.
  • Serotonin—the “feel good” neurotransmitter responsible for regulating mood, sleep, energy, and more
  • Oxytocin—also known as “the bonding hormone”, responsible for attachment, healthy libido, and meaningful relationships

Not only will greater levels of these brain chemicals make you feel happier, but optimal levels have been associated with decreased risk of mental and physical illnesses such as depression, anxiety, insomnia, lowered immunity, chronic stress, and hormonal imbalance4,5, 6.

Breaking the cycle, tips on switching to a gratitude mindset

It may sound reasonable enough to make the switch from being ungrateful to being grateful as soon as possible…but, old habits die hard!

The good news is, you’ve already taken the first step by becoming aware it.

The following tips will help make the switch to an attitude of gratitude much quicker and easier:

Tip #1: Read my previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”, and focus on changing your words instead of your thinking.

Tip #2: Experiment with how you express gratitude. Sure, gratitude journaling may be all-the-rage, but not everyone enjoys journaling.

Remember, this is not a one-size-fits all practice and gratitude comes in many different forms.

For example, you may try to compliment 3 people a day, appreciate something beautiful in nature, call up a friend or family member to show your appreciation, offer up your gratitude in meditation or prayer, volunteer, or simply say five things you’re grateful for out loud.

If free-style writing isn’t your thing, there are many excellent gratitude journal templates you can use to keep yourself on track.

Tip #3: Buddy up. It’s a lot easier to adopt a new habit if you have a friend or family member supporting you. Tell others what you’re doing and see if they want to join in, then hold each other accountable.

Tip #4: Nip complaining in the bud. As outlined in my previous article, complaint is the #1 enemy of gratitude. And it’s so accepted in society, most of us don’t even realize when we’re complaining.

Use the tips in the previous article to free yourself from chronic complaining.

Tip #5: Re-evaluate relationships built on an absence of gratitude. You know the ones I’m talking about, friendships built on gossip, complaint, self-destructive behavior, criticism, or pity parties.

Often we find that old habits die hard, so it is important to surround yourself with people who nurture those new habits you’re seeking to adopt.

I know I’m so grateful for the readers of my blog and the community of like-hearted people I get to connect with to spread love and peace and joy throughout the world!

In gratitude,

Dr. Patricia

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Good Fats? Bad Fats? Cutting Through Some of the Confusion
NutritionVibrant Health

Good Fats? Bad Fats? Cutting Through Some of the Confusion

by Dr. Patricia

If there is one area of nutrition that has everyone confused, it’s which fats and oils are truly healthy.

Widespread use of canola oil is a prime example of this confusion run amuck.

Just Google “Canola Oil”, and you’ll find advice ranging from “It’s poison! Don’t ever consume it!” to, “It’s the world’s healthiest cooking oil”.

Or take a trip to your local natural foods store, and you will be greeted with a variety of organic foods containing canola oil…and a select variety boasting a “canola-oil-free” label.

So, is canola oil healthy…or not?

To the contrary. In fact, next to soy fake foods and artificial sweeteners, it’s the biggest fake-health-food to ever infiltrate our food supply.

Read on to find out the history and science behind why canola oil became so popular, how to avoid it, and what to use instead.

What is Canola Oil is Made From?

Canola oil gets its name from the two words: “Canadian” and “oil”.

In the 1970s, Canadian scientists used genetic manipulation to turn rapeseed oil (a popular pesticide at the time) from a dangerous, inedible product, into the ‘heart healthy, omega-3-rich” canola oil we know today.

The oil was made edible by removing two key compounds known as: erucic acid (a fatty acid known to cause heart lesions) and Glucosinolates (which gave the oil an unpleasant bitter flavor).

What’s wrong with this picture? Three Key Things…

#1: The extraction process used to make most canola oil requires high heat. This renders the omega-3 fatty acids rancid, and therefore incredibly bad for your heart and cell health. Heat it again for cooking, and you double your dose of rancid fats.

#2: Highly toxic chemical solvents, such as hexane and bleaches, also used in the extraction process remain in the end-product in trace amounts.

Trace amounts may seem safe, but if you cook with canola oil every day, 365 days a year, you wind up consuming a lot more than a “trace amount” of these chemicals.

#3: Despite its engineering, canola oils still contains trace amounts of heart-damaging erucic acid. More on this to come…

Why the labels “Organic”, “Non-GMO”, and “Expeller-Pressed Canola Oil” Don’t Matter…

Though it is estimated over 90% of canola oil crops in the United States and Canada are genetically-modified1, you can find organic, non-GMO, expeller-pressed-canola oil.

But that doesn’t make it better.

You are still consuming a genetically-manipulated, highly-processed oil that contains low-levels of erucic acid (the compound mentioned above that causes heart lesions).

Now, our friends at “Big Agriculture” would have you believe these trace amounts are nothing to worry about.

Yet, there have been no human studies done to demonstrate the cumulative effects of canola oil consumption.

Conversely, animal studies have shown that regular consumption of canola oil creates vitamin E deficiency, which causes an increased risk of heart disease, stroke, and shortened lifespan.2.

Another study showed that even in low amounts, the erucic acid found in canola can cause heart lesions3.

Plus, if you’re using expeller-pressed canola oil for cooking, that heat will cause oxidation of those omega-3s resulting in a rancid product.

How to Avoid Canola Oil in Your Favorite Natural Foods

Avoiding canola oil in any food requires paying serious attention to labels.

Just recently, I ordered what appeared to be an olive-oil-based mayonnaise from an online natural food store. It had a picture of olives and a notation implying the olive oil was significant. I have been an avid label reader since I was a teen (nerd alert, I know), however I let my guard down on this one.

Imagine my dismay when I opened the box, read the label, and found it was loaded with canola oil!

The lesson: read labels thoroughly, including your favorite organic, natural foods brands.

The Best (and worst) Canola-oil Alternatives for Cooking

Neutral-tasting canola oil is advertised to be wonderful for everything—from deep frying to salad dressings.

However, choosing an alternative isn’t as simple as switching to another neutral-tasting vegetable oil, like safflower or soybean oil.

Why not?

Because many vegetable oils are produced using that same high-heat, chemical solvent extraction process.

This creates a highly rancid, pro-inflammatory, free-radical producing nightmare of a fake food you want to steer clear of.

Instead, choose healthy fats and oils that fall under these three guidelines:

  • Are high in anti-inflammatory fatty acids (omega-3s)
  • Are stable and not rancid
  • Minimally processed or cold-pressed
  • Organic

The Best Fats Oils for Cooking:

  • Virgin coconut oil (for low-to-medium heat cooking and baking)
  • Refined Coconut oil (for high heat cooking and baking)
  • Extra virgin olive oil (for salads, and low-to-medium heat cooking)
  • Pasture-raised butter (for low-to-medium heat cooking and baking)
  • Clarified butter or ghee (for medium to medium-high heat cooking)
  • Avocado oil (for salads, low heat cooking)

In addition, a high-quality fish oil, cod liver oil, or plant-based EFA oil like evening primrose or borage, can go a long way in helping supply those much-needed anti-inflammatory omega-3 fatty acids.

There is much more to say on the topic of healthy fat vs. unhealthy fat, omega-3 to omega-6 fatty acid ratios, and why vegetable oils should be avoided (despite what we’ve been told).

However, if you can start by just replacing canola oil with one of the healthy oils or fats listed above, you are taking significant steps towards better health and nutrition.

And if enough of us start doing this—just like GMOs—the food companies will notice and start taking canola oil out of our favorite products.

Until then, read labels carefully and enjoy in good health!

-Dr. Patricia.

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February Workshop: Activate Your Inner Superpowers: Realizing Radical Peace, Love and Well Being for 2019 and beyond
Joyful SpiritLoving HeartPeaceful Mind

February Workshop: Activate Your Inner Superpowers: Realizing Radical Peace, Love and Well Being for 2019 and beyond

by Dr. Patricia

Activate Your Inner Superpowers: Realizing Radical Peace, Love and Well-Being in 2019

Saturday, February 16, 2019 – 11 AM-1PM –  Presented by Drs. Patricia Fitzgerald and Lauren Howard

In this workshop, we will learn how to let go of what is not serving our highest good, such as toxins, unhealthy emotional patterns and limiting belief systems. We will learn to access inner wisdom to create a life with more peace, harmony and love, independent of outside circumstances. We will explore the ancient Traditional Chinese Medicine transformative practices of qigong and healing sounds, meditation, nutrition, and  herbal medicine–all presented with modern applications to allow for more joy in 2019 and beyond…

Presenters: Santa Monica Wellness Center Practitioners Drs. Patricia Fitzgerald and Lauren Howard

Location: The meditation/yoga studio at Have Body Wellness (upstairs from Santa Monica Wellness Center)

12304 Santa Monica Blvd , Suite 200 , Los Angeles, CA 90025

Fee: $30 Prepaid, $40 at the door (based on availability); sign up at info@havebodywellness.com or mindbodyonline.com

Bonus: Have Body Wellness is offering our patients and their friends/family members who attend our workshop a week unlimited pass to their beautiful yoga-meditation-pilates studio for just $20!

Each workshop participant will receive a free copy of Dr. Fitzgerald’s bestselling book , The Detox Solution: The Missing Link to Radiant Health, Abundant Energy, Ideal Weight, and Peace of Mind

 

 

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Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries
Emotional WellnessNutritionVibrant Health

Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries

by Dr. Patricia

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

  • Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
  • Make it a point to turn off all media and electronic devices at least one hour before bed.
  • Dim the lights as the sun sets.
  • Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
  • Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

  • Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
  • A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
  • Winter greens, preferably cooked—kale, mustard greens, collards, etc.
  • Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
  • Pears
  • Apples
  • Cabbages
  • Brussels Sprouts
  • Onions, leeks and garlic

Warming foods

  • Soups and Stews
  • Braises
  • Bone broths and stocks
  • Veggie/mushroom broths and stocks
  • Miso
  • Bay leaves
  • Cardamom
  • Ginger
  • Garlic
  • Nutmeg
  • Fennel
  • Rosemary
  • Thyme
  • Roasted nuts
  • Cooked and slow-cooked foods
  • Butter
  • Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

  • Walnuts
  • Chestnuts
  • Black sesame seeds
  • Black beans
  • Kidney beans
  • Bone broths of all varieties
  • Marrow bones
  • Cooked leafy greens
  • Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

  • Anchovies
  • Himalayan pink salt
  • Miso
  • Sea salt
  • Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

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10 No-Brainer Ways to Reboot Your Memory, Sharpen Focus, and Enhance Cognitive Performance
Brain WellnessPeaceful Mind

10 No-Brainer Ways to Reboot Your Memory, Sharpen Focus, and Enhance Cognitive Performance

by Dr. Patricia

Cognitive health issues in the old, middle-aged, and young is a rather disturbing trend I’ve noticed in practice over the last 5-10 years.

Yes, as we age it is considered “normal” to have “senior moments”, but what brings me pause is the number of 20, 30, 40 and 50 year olds coming to me for with concerns regarding memory and focus.

And make no mistake, no otherwise healthy person in their prime-years should be having chronic cognitive health issues (no matter how “normal” it’s become).

We’ve looked into this before in a previous article: “Is Your Smartphone Addiction Ruining Your Memory“, but I wanted to continue the conversation with a more action-oriented article.

Today’s post will focus on 10 no-brainer (-: ways to reboot your memory, sharpen your focus, and enhance (and protect) your overall cognitive performance.

Whether you believe your brain-hiccups may be from over-exposure to technology, old head injuries, mood disorders, lack of sleep or too much stress, there is a remedy here to help.

#10: Alpha GPC

A lesser-known cognitive health booster—but a powerful one is: Alpha Glycerol Phosphoryl Choline, also known as Alpha GPC.

While it sounds like a manufactured drug, Alpha GPC is a naturally-occurring choline-containing molecule found in a variety of foods such as red meat, pastured eggs, dairy products, organ meats, and cruciferous vegetables.

What makes it magical for brain health is it’s relationship to the neurotransmitter, acetylcholine—which is a product of the metabolism of Alpha GPC in the gut and brain.

Once Alpha GPC is metabolized into acetylcholine, it has been shown to have significant benefits to cognitive function including: memory formation, focus, learning ability, and memory recall.

Studies have even shown Alpha GPC effective in helping restore memory in stroke and TIA patients1.

#9: Acetyl-L-Carnitine

This simple amino acid, which also contributes to optimal production of acetylcholine, has been shown to do wonders for enhancing memory, learning capacity,2 and brain aging3.

One study even suggested it had beneficial effects on some clinical features of Alzheimer-type dementia, particularly those related to short-term memory4.

#8: Phosphatidylserine (PS)

PS is one of my favorite supplements and has significant research to back up its memory-enhancing, cognition-supportive, stress-reducing properties. It is a phospholipid, a fatty substance. The body produces it, and we get most of our intake from food.  Food containing phosphatidylserine include organ meats and Atlantic mackerel, which are not common in the modern diet. Supplementation can be helpful,  and research suggests it may be helpful with symptoms of Alzheimer’s disease.

#7: Bacopa

Bacopa is an Ayurvedic herbal remedy long-prized as a brain tonic and memory enhancer.

It’s been traditionally used for a variety of neurodegenerative diseases including anxiety, depression, and epilepsy in addition to memory, concentration, and focus.

An interesting side note: Bacopa was recorded in early Ayurvedic texts to have been used by scholars to help them memorize lengthy hymns5.

Modern studies have shown Bacopa to be effective in: reducing oxidative stress in the brain, enhancing cerebral blood flow6, enhancing learning, reducing anxiety, and improving memory consolidation78.

Because of its beneficial effects on both mind and spirit, I often recommend Bacopa for those who need a brain-boost and tend toward anxiety.

#6: Lion’s Mane

While its name may conjure up images of a medicine man gingerly collecting fur from a sleeping lion, Lion’s Mane AKA: “Bearded Tooth Fungus” is a powerful medicinal mushroom that’s been used in Traditional Chinese Medicine for centuries.

Thankfully, modern medicine is finally catching on the cognitive health prowess of this ferocious-sounding fungus.

For example, recent studies have shown Lion’s Mane effective in stimulating and supporting nerve-growth factor production in the brain9, which helps us process new information.

Human studies have also shown Lion’s Mane effective in improving short-term memory, photographic memory10 and cognitive function in those with mild cognitive impairments11; and animals studies have showcased its’ neuroregenerative capabilities12.

#5: Aerobic exercise

If brain health is the goal, then aerobic exercise can help.

While you don’t need to overdo it, regular aerobic exercise like brisk walking, cycling, or swimming, helps pump more blood and oxygen to your brain while reducing your glucose levels; all of which protect your brain from degeneration.

#4: Qigong

In addition to regular aerobic exercise, the ancient practice of Qigong has also shown significant benefits to healing, relaxing, and protecting the brain13.

Beyond brain health, there is an entire hospital in China known as “The Medicine-less Hospital” dedicated to using Qi Gong as its only remedy to heal patients with a wide variety of ailments…so this is serious stuff.

Much of Qigong’s brain-healing power can be accredited to stress-relieving benefits of regular practice, which forces you to be fully present and focused on the moment.

As a Qi Gong instructor, I’ve found that regular practice (even once or twice per week) can go a long way in resetting a scattered brain and calming an anxious heart.

#3: An honest self-assessment of your screen time/social media use

It’s been proven beyond a shadow of a doubt, that excessive screen time and over reliance on technology hurts your brain.

And while we certainly must live our lives, we must also strike a firm balance between practicality and addiction when it comes to Smartphones, tablets, social media, etc.

For more information, please see my previous articles: Is Smartphone Addiction Ruining Your Memory? and Texting: Reshaping our Brains, Necks, and Relationships.

#2: Spend time with loved ones and serving others

It may sound too good to be true, but spending more face-to-face time with your friends and family and helping others, is incredibly powerful for keeping your brain young.

This work on several different levels. For example, spending time helping others (and forgetting about yourself) helps keep life in perspective, which will reduce your stress levels and make you happier overall.

And studies have shown that people with more of a robust social support network have better memory and cognitive health than those without14.

Again, much of this has to do with the reduction in stress that healthy relationships offer us.

#1: Get enough sleep

This is my #1 tip…because it’s so, so important.

If you’re not sleeping enough, which means 7 1/2 – 9 hours (or more) a night then you will have impaired cognitive function; no matter what your age, lifestyle habits, or genetics.

One of the lesser-known reasons that deep, natural sleep is critical to brain function is that it activates a newly discovered system in your brain known as the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its similar function to our lymphatic system—a primary detoxification system—the glymphatic system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew and it is only activated during deep, natural sleep.

(I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“)

Plus, during sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information.

If synpatic pruning cannot take place due to poor quality sleep, it will impair your ability to form new memories and retain new information (some of my patients humorously refer to this as “new-mommy or daddy-brain”).

Where to start?

No matter if your cognitive health issues are mild, moderate, or severe, your primary focus should be getting your sleep sorted out…because that will make the biggest difference.

Second, if your issues are mild to moderate and you’re under age 50, start by trying some of the other recommendations above, and talk to your practitioner about including the supplements recommended.

Finally, if your issues are moderate to severe, do not despair!

Instead, seek out the assistance of a qualified integrative health practitioner to help you identify the root cause of your issues and customize a healing plan.

I can tell you from experience that the brain—just like the body—is brilliantly designed to heal and regenerate when given the proper tools and nourishment to do so.

Blessings on your path to better memory, focus and cognitive well-being.

-Dr. Patricia

 

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Discover Forest Bathing for Vibrant Health, Mental Clarity and Emotional Well Being
MindfulnessNaturePeaceful Mind

Discover Forest Bathing for Vibrant Health, Mental Clarity and Emotional Well Being

by Dr. Patricia

I recently returned from a restorative trip in one of my favorite places in the world — Sequoia National Park, here in California.

I’ve been retreating to this woodsy paradise for years—for vacation, for solitude, for writing, for healing, for meditation, and for recharging—as it offers a space to be completely still.

While there, I vow not to engage in any online activities, nor do I keep a schedule of must-see places or activities.

Rather, I take the time to immerse myself in the natural state of peaceful being—or mindfulness—the forest offers, which gives my analytical brain (and heart) a much-needed break.

I imagine you’ve experienced this peaceful-forest-feeling before too.

There’s just something about the fresh air, the smells, the greenery, the endorphins, and the overall experience of getting “lost” in the woods that rejuvenates us body, mind, and soul.

It’s a feeling most people know but few can fully pinpoint or explain.

Is it the trees? The sounds of the birds? The disconnection from “real life”? The smells? The fresh air?

As it turns out, science has confirmed that all of the above (and more) contribute to “that feeling” we get from being in a forest—the modern term for which is now known as,  “forest bathing” or “Shinrin-yoku” in Japanese..

The Recent Discovery And Ancient History Of Forest Bathing For Health and Well-Being

People have been retreating to nature to improve their health since time immemorial.

Even in the very primitive years of conventional medicine, doctors  recommended their patients “retreat to the country” to help them recover from serious illness.

And in Traditional Chinese Medicine, the ancient texts reference the importance of harmony with nature and respectful use of the forest and its bounty, to treat and prevent disease.

However, it wasn’t until the 1990s that the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term “Shinrin-yoku”—which roughly translates to “forest bathing”.

Since then, scientists have presented compelling research about the health benefits of spending time in the woods.

Forest Bathing Is An Incredible Stress Reliever

I mention stress relief first, because you’ll see its implications throughout all the other health benefits listed here.

A variety of studies have shown that time spent forest bathing reduces production of stress hormones, such as cortisol, while boosting anti-stress hormone and neurotransmitter levels like noradrenalin and dopamine1.

This provides a biological explanation for the calm and relaxed feeling one gets after a few hours, days, or weeks spent in the woods.

Forest Bathing Can Improve Your Heart Health

Given the recent warnings about certain blood pressure medications increasing the risk of lung cancer2, the implications of forest bathing to heart health is an important discovery.

Several studies have shown that forest bathing can significantly lower and balance blood pressure3,4, even in those with high-normal blood pressure5.

This has to do with its stress-relieving benefits, plus specific affects on the blood vessels.

It’s also been shown effective in improving metabolic health—which directly impacts the heart6, and in improving arterial stiffness and pulmonary function7.

Forest Bathing Can Significantly Boost Your Immunity and Anti-Cancer Protein Levels

The impressive effects of forest bathing on immunity appear to be two-fold.

#1: It reduces stress and takes you away from pollution, both of which are natural immune boosters.

#2: Studies have shown the aromas or essential oils emitted by trees, known as Aromatic Volatile Substances or phytoncides, have incredible immune supportive properties for trees and for humans.

One of the most famous examples of this was recorded in a Japanese study, where researchers tracked the immunity of a group of adults during a 2 night, 3 day “Forest Bathing” (camping) trip.

And the results were amazing!

The group’s natural human natural killer cell and anti-cancer protein activity was notably enhanced for an entire seven days after the trip8.

But could these results possibly be replicated?

To re-test, a follow-up study was done during a one-day forest bathing trip…and the same results ensued: 7 days of enhanced natural killer cell and anticancer protein activity9.

To further test the theory that the forest’s Aromatic Volatile Substances (forest essential oils) contribute to subject’s enhanced immunity, a 2009 study was conducted in which researchers diffused specific forest essential oils into the air of hotel rooms.

And participants still experienced in increase in NK cell activity and reduction in stress hormones10.

With cold and flu season already in full-swing, I highly recommend making forest bathing a regular part of your preventative health rituals.

Forest Bathing Is Good For Your Lungs

It speaks to reason that breathing clean, fresh, oxygen-rich forest air would be good for your lungs.

But the benefits of forest bathing appear to go a step further, by reducing pro-inflammatory cytokines and (you guessed it) stress hormones which can fuel respiratory disease.

In one study11, researchers randomly divided a group of of elderly patients with chronic obstructive pulmonary disease (COPD) into two groups; one group was sent to the forest and the other group to an urban setting.

The forest group showed a significant decrease in pro-inflammatory chemicals and stress hormones.

This led to the conclusion that forest bathing benefits elderly COPD patients by reducing stress hormones and lowering inflammation.

And It Can Improve Your Mental Health and Reduce Anxiety and Depression

I’ve been so encouraged by new researching surfacing about the mental health benefits of nature for those battling depression and anxiety. We discussed the benefits of earthing, for example, in a previous post.

And it’s now been proven that trees can have a specific affect on your mood and mental well-being.

Aside from reducing stress (one of the ultimate regulators of mood), forest bathing has been shown in a variety of studies to reduce feelings of depression and anxiety12.

Now, if you are depressed or anxious and the idea of walking through the woods alone is intimidating, I have good news.

Additional studies have shown that simply being in the presence of trees—or any type of green space—also has a positive impact on these conditions13.

So just start one baby step at a time and you will feel the benefits.

How to Start Reaping the Benefits of Forest Bathing Today

  1. Ideally get to a forest as soon as possible! Walk, hike, camp, chill..enjoy the forest your way. If it is not possible now, consider the additional ideas below.
  2. Take a walk to your neighborhood or your nearby park and notice the trees and plants and flowers you may have previous walked by without giving much attention to. Take a breath in and notice the smells. Listen to the birds. Allow yourself to be aware of the sights and sounds of nature.
  3. Go for a hike on a trail close to wear you live, if possible.  Even a short hike is a great way to get grounded in the benefits of nature.
  4. I had an interesting experience I would like to share with you. Here in Santa Monica, there has been a dramatic increase in construction of buildings.  I found myself feeling frustrated and focusing on this development as I would drive to the clinic. Then I decided to focus on the trees that did exist on the route instead of the structures, and I noticed that trees and nature started popping out at me. It was a great experience of how important perspective is to how we experience life. You may want to consider virtual forest bathing (when the forest isn’t accessible) by noticing all of the trees, flowers, and other natural beauties that you pass by each day. That blade of grass peeking through the sidewalk is a good reminder that the benefits of nature are there for us if we choose to partake.

May you enjoy the abundance of nature available to you in the least-expected places.

In Joy,

Dr. Patricia

 

 

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Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life
HerbsPeaceful MindVibrant Health

Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life

by Dr. Patricia

Meet Megan.

Megan is a 42-year-old working mother who always feels tired, stressed out and she never has enough time in the day.

Despite her healthy nutrition and exercise habits, she’s recently been diagnosed with hypothyroidism and doesn’t know how reclaim control of her once-balanced life.

Next, say hello to Corey.

Corey is a 20-year old college student who is also chronically fatigued, has trouble sleeping, and suffers from painful and embarrassing digestive issues.

Despite his high-hopes for college and future career, Corey’s health is interfering with his life to the point he may have to drop out of school.

Megan and Corey are completely different people living completely different lives, but they both suffer from a similar condition: feeling chronically stressed rooted in the seemingly endless demands of the modern world.

I see versions of Megans and Coreys all day long in my practice. These are the “wired-and-tired”—seemingly healthy, accomplished and intelligent people on the verge of burnout.

They can’t sleep, even though they’re desperately tired.

They can’t relax, even though it’s what they want to do most.

And they’re on-edge much the time, unable to cope with day-to-day stressors.

If you can relate to these fictitious, although very familiar, characters you’re not alone.

Chronic stress, chronic disease, toxicity, negativity, and the always-on nature of modern life take its toll on even the most healthy and centered people.

In fact, it’s often health-conscious people who come to me for support with this.

They lament that they “should be” doing more to take care of themselves, yet life has gotten away from them and caused their health to get off-track.

In situations like these, I always recommend a two-phase approach:

  • First: they need some fast relief, so they can get some sleep and reset their stress response.
  • Second: they need help learning, or re-learning, how to approach stress in a healthier way.

Today’s article is all about the first phase: fast relief.

And one of the safest and most effective naturals solutions for rebuilding resilience and getting relief from the effects of chronic stress are adaptogenic herbs.

What are Adaptogenic Herbs (aka: Adaptogens)?

Adaptogens are a category of herbs which help your body adapt to a variety of biological, chemical, and physical stressors.

I really connect with this category of herbs because adaptogens are the modern word for the ancient concept of “tonics”; used for centuries in my beloved Traditional Chinese Medicine. In fact, it is my favorite category of herbal medicine.

For example, in Traditional Chinese Medicine and Ayurvedic Medicine, different adaptogenic herbs are typically blended with other supportive herbs to create a tonic to restore strength, stamina, immunity, hormonal balance, and inner calm.

As they are increasing in popularity, you may also see them sold individually as tinctures, capsules or teas, and are often found in multi-vitamins, adrenal and anti-stress formulas.

How Adaptogens Work to Restore Balance

Like all herbs, every adaptogenic herb has a different function—individually and when blended with other herbs.

But generally speaking, adaptogens work by helping mediate your stress response on many different levels.

Depending upon the herb, it could work to balance your hormones, heal your adrenals, attack a virus which may be irritating your nervous system, reset your circadian rhythm and/or balance your blood sugar—which helps greatly with stabilizing your mood.

Adaptogens also help other herbs work more effectively.

Which is why they’ve been traditionally used to help restore strength and vitality in patients recovering from illness, surgery or shock.

To help paint a clear picture of how powerful these herbs can be for chronic stress, let’s look at 5 of my favorite adaptogenic herbs:

Cordyceps—aka: “The Zombie Mushroom”

Naturally I’d lead with an attention-grabber!

Cordyceps are a type of wild, medicinal fungi with powerful healing properties.

It gets it’s name “zombie mushroom” because it is a combination of caterpillar (or other insect) and fungus— the fungi infects the caterpillar (or insect) to survive.

While their half-caterpillar-half-fungi existence may seem odd, this precious medicinal has been used in Traditional Chinese Medicine for centuries to help build stamina, improve sexual function, reduce fatigue, and slow the signs of aging.

Recent studies have confirmed many of these traditional uses1, and have found cordyceps may posses promising anti-cancer properties2, 3.

Like many powerful adaptogens, Cordyceps are only found at high-altitudes of 3800 meters in the Himalayan Mountains.

Ancient healers believed it is this ability to adapt to hostile climates that gives adaoptgens their healing power.

Ashwaghanda

Also known as “Indian Ginseng” is an Ayurvedic herb that has become wildly popular in the Western world for increasing energy, reducing stress and helping with sleep.

It’s also been shown to help improve emotional well-being and stabilize mood 4, improve cognitive function5 and balance blood sugar6.

I’ve found most patients respond quickly to Ashwaghanda’s benefits, and especially appreciate its positive effects on sleep and anxiety.

It’s also worth noting that Ashwaghanda has been shown, in a double-blind, randomized placebo-controlled study, to be effective in helping people with underactive thyroid function by increasing TSH, T3, and T4 levels7.

Schizandra

This Chinese Herb is excellent for increasing energy and promoting inner calm. It helps with mental focus and can decrease brain fatigue.

It’s also used to help improve digestion, support the adrenals and as for liver health. Schizandra also supports hormonal health and is anti-inflammatory. It is a key ingredient in many of my favorite Chinese Medicine tonics, and is considered among the most versatile of Chinese herbs.

Holy Basil (aka: Tulsi)

I love this Ayurvedic herb so much I wrote a whole article on it last year: 5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More.

As an adaptogen, Holy Basil (aka: Tulsi) is excellent for enhancing immunity8, alleviating chemical, biological and emotional stress 9and as a digestive aid10.

I’ve also had patients report that it does wonders for seasonal allergies.

The most common Western preparation of Holy Basil is as a tea, which can be found in any natural foods store.

Rhodiola Rosea—Tonic of the Vikings

While we don’t often talk about herbs from Scandanavian and Russian medicinal folklore, Rhodiola Rosea is native to these arctic regions, and is gaining popularity in the West.

Like Cordyceps, it only grows at very high altitudes—where it has adapted to freezing temperatures. It was even believed to have been used by the Vikings to help increase stamina and boost energy .

Rhodiola Rosea has a delightful rose scent and flavor, and has been traditionally used to enhance fertility, improve sexual function, boost stamina (those mountains are COLD), build strength and ease depression and anxiety.

Modern research is quickly confirming many of these age-old uses, including Rhodiola’s effectiveness in helping people recover from stress-related burnout11 and heal from physical and mental fatigue12,13.

Bottom Line: if you’ve gotten off-track with your stress levels, adaptogens are a perfect spring board for change

Ultimately, the only way out of the chronic-stress-sink-hole is to learn how to better approach your relationship with stress—and modern life in general.

However, if you’re going through a rough-patch and need some quick, natural support, adaptogens can be your best friend. Your Chinese medicine practitioner, acupuncturist, or herbalist can help you find the right adaptogenic formula for your individual constitution. I find that these tonics formulas also really help my patients maintain the benefits they receive from acupuncture between treatments.

Not only will they take the edge off quickly, but their calming, centering effects will replenish you so you may be inspired to make those adjustments that will support long-term health and inner peace.

Blessings on the journey,

-Dr. Patricia

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Autumn and Chinese Medicine: Wisdom for Immunity, Vitality, and Emotional Wellness
Emotional WellnessJoyful SpiritVibrant Health

Autumn and Chinese Medicine: Wisdom for Immunity, Vitality, and Emotional Wellness

by Dr. Patricia

As I write this post, there is a noticeable “nip” in the air, a change in sunlight, and that familiar feeling of introspection that comes with the shift from summer to autumn.

With this shift, comes natural changes in our bodies, moods, and health. Personally, I already feel an extra swing in my step and feel extra tuned into infinite possibilities. Autumn is my favorite season. I absolutely love the coolness in the air, the beauty of the colorful leaves, and the traditional foods that are often associated with autumn, such as pumpkin, butternut squash, and crispy apples. It’s interesting to me how different people resonate with different seasons. Patients often share with me their favorite seasons. I know how I was challenged from the recent humidity here in Santa Monica (something my constitution doesn’t naturally resonate with), while some patients shared how they loved the heat and wished it was hotter!

With autumn around the corner, I have begun seeing more patients with lung issues such as fall allergies, colds, and coughing, as well others seeking treatments to assist them through a grieving process or a letting go process.

This is typical this time of year, which falls under what Traditional Chinese Medicine considers a “Metal” phase in the 5 elements of nature; where the Lung meridian and Large Intestine channels take center stage.

It is also a natural time of year to switch from the more “expansive” spirit of summer (think travel, going out more, and staying up late), to a more “contractive” time conducive to going inward, staying home, and sleeping more.

When we are in tune with our bodies and how the seasons affect us, adjusting our lifestyles to coincide with the change in season is instinctual…

…however, if you’re like most people, you probably don’t sit around thinking about how to adjust your diet, lifestyle, thoughts, exercise, sleep, etc. to harmonize your health with the seasons.

It simply isn’t a part of our cultural consciousness anymore.

But, despite our lost knowledge here, learning to honor the changing needs of your body within the cycles of the seasons is a powerful way to reduce risk of common seasonal concerns of body, mind, and spirit.

In today’s post, you will learn  what you can do to strengthen and protect your health during the fall. This fortifying approach will in turn create a reservoir of health to sustain you in the winter months.

The Emotions of the Lung and Large Intestine

As mentioned above Traditional Chinese Medicine associates the Lung and Large Intestine channels with autumn. They get special attention because they are also the most vulnerable during this season.

The Lung, considered a Yin organ, is associated with taking in the new.

Emotionally, the Lungs coincide with:

  • Grief and Sadness (unprocessed grief and sadness can stagnate the lung meridian)
  • Attachment (difficulty letting go can stagnate the lung meridian)

When the lung qi is flowing and balanced, one can experience enhanced:

  • Clarity of thought
  • Positive self-image
  • Surrendering to and allowing inner peace and joy regardless of circumstances

The Large Intestine, considered a Yang organ, releases the old.

The Large Intestine channel is often associated with:

  • Inability to let go, uptightness, stubbornness, stagnation, negative outlook (glass half empty vs. half full perspective)
  • How we flow with life’s current

When the large intestine qi is flowing and balanced, there can be increased:

  • Sense of relaxation
  • Release of what no longer serves a person
  • Flowing with life vs. resisting
  • Focus on the day-to-day vs. big picture/meaning/purpose

A heightened awareness of these emotions can coincide with the change of season.

For example, grief or attachment issues can be associated with the loss of summer which affects some people greatly due to less light and warmth.

Since fall is a natural time of letting go and getting organized (think of trees dropping their leaves and animals getting organized for hibernation), a lack of awareness in this regard can lead to feelings of stagnation and a lack of harmony with life’s flow. All of which can affect the health of your Lungs and Large Intestine channels.

Ways to Break Emotional Stagnation

If you notice a feeling of stagnation, prolonged sadness or grief, it may be necessary to consult with your physician and/or integrative mental health professional. All emotions are important and healthy to experience. The concern is more if you are having challenges moving through any emotional expression in a healthy way. Chinese Medicine offers some suggestions for helping to keep the qi flowing in the lung or large intestine which can assist in healthy emotional expression. Your Doctor of Chinese Medicine/Acupuncturist can tailor a treatment specific for your needs while taking into account the energy of the season.

Acupressure

You may also want to consider acupressure to help circulate the qi in the lung and large intestine channels.

An acupressure point that is well known and versatile is Large Intestine 4, known as Hegu, which translates to “Joining Valley.” It is located on hand on the web in between the in index finger and the thumb.

This point is used in Traditional Chinese medicine to strengthen immunity, decrease pain, to help with allergies, cold and flu symptoms, to regulation digestion, and to calm the mind.

Recommendation: Press on the point with your thumb. Hold the point as you take 10 full deep breaths, breathing fully into your diaphragm/belly area and exhaling fully. Repeat 9 times on both sides.

QiGong

Qigong is a a practice that includes movement, meditation, and breath awareness to enhance our vitality and inner peace. I have enjoyed practicing qigong for over 25 years, and I love teaching it and sharing its various beneficial aspects. Within qigong is a practice known as the healing sounds. The sound associated with the lung meridian is “SSSSSSSSSSSS.”

Recommendation: Sit comfortably. Take a deep breath into your diaphragm/belly. On the exhale, make the sound “SSSSSSSSSSS.” Repeat nine times. The six healing sounds are especially helpful to release stagnation of any kind, including emotional stagnation.

Below is a introductory demonstration of the healing sounds by one of my master teachers, Mantak Chia:

Out with the Old, In with the New

Fall offers us the perfect time to let go of those things which no longer serve us. This frees up any stagnant mental and emotional space to embrace those healing feelings of clarity, relaxation, release, focus, happiness, and flow.

Here are 5 ways to let go this fall:

  1. Breathe—wind is a key element in fall. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.
  2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.
  3. Resolve old hurts—what pains or hurt feelings can you release this fall? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of fall’s energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.
  4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others. I find a special joy and satisfaction when I get rid of something I no longer use and drop it off at my local Salvation Army or Goodwill. 
  5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain (more on that in an upcoming post) called The Glympathic System, sleep facilitates the cleansing and organization of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Hot, Cold, Windy, Dry…Dressing the Part for Fall Health

Your Lungs are particularly vulnerable to winds and extreme temperature changes—both of which are present during the fall.

The best solution to both these problems is to dress appropriately for the weather, making sure you layer to avoid getting too hot or too cold.

I also recommend wearing a scarf often, even a light, stylish one will protect your Lungs and throat from the harsh winds.

Food to Emphasize (and minimize) in Fall

In the Traditional Chinese Medicine tradition, the flavor of fall is pungent and should be balanced with sour. This ensures the body’s mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs.

Some examples of foods to include in your meals this autumn include:

  • Cooked vegetables
  • Parsnips
  • Sweet potatoes
  • Horseradish
  • Garlic
  • Orange vegetables like winter squashes
  • Onions
  • Olives
  • Vinegars
  • Fermented foods (including yogurt, miso, sauerkraut, tempeh)
  • Adzuki beans
  • Navy beans
  • Walnuts
  • Chestnuts
  • Lemons and Limes
  • Apples
  • Pears
  • Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, rosemary
  • Dark, leafy winter greens such as kale, chard, mustard greens, etc.
  • Warming soups and stews

Foods to minimize are those that create coolness and dampness, such as:

  • Uncultured dairy products like cold milk, cream, etc.
  • Cucumbers
  • Watermelon
  • Cold drinks
  • Raw foods (including salads, instead opt for cooked vegetables)
  • Noodles
  • Potatoes
  • Bread
  • Sugar

I hope this post has helped you feel more in tune with the season and all of its possibilities.

Follow these tips and you can rest easy knowing you have created a reserve of strength, happiness, and health for the fall and winter months to come.

Wishing you an abundant harvest,

-Dr. Patricia

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